SURYA NAMASKAR STEP BY STEP DOWNLOAD

How to Do the Surya Namaskar. Surya namaskar (sun salutation) is a series of twelve yoga poses meant to give praise to the sun. Traditionally, you do these. Want to how to do Surya Namaskar? Then check out this Complete Guide with Step-By-Step Instructions with pictures on how to do Surya. Surya Namaskar is best done early morning on an empty stomach. Let's begin with these simple yet effective Sun Salutation steps on our way to good health.

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Neck and shoulder should be relaxed. Since this is a gesture of reverence, there is a slight bowing of the head like for a greeting.

The 12 Steps of Surya Namaskar or Sun Salutation | DOYOUYOGA

This is a simple posture and also the first and last posture in Surya Namaskar. It helps center the mind and body and helps reduce anxiety and stress. Upward Salute Steps to follow From Urdhva Hasthasana you can push your hips forward and lengthen your spine further by stretching back.

This is the second pose in Surya Namaskar. Hands can be adjusted to stay either in Namaskar mudra or shoulder width apart. As you let go, surya namaskar step by step that your weight remains centered and feet are rooted in the mat.

The 12 Steps of Surya Namaskar or Sun Salutation

You can stay here for a few surya namaskar step by step and notice the space around your heart increase, giving you more space to breathe. Benefit Reduces symptoms of backache, fatigue and mild anxiety Stretches the shoulders and armpits Improves digestion Avoid raising your arms if suffering from neck or shoulder injury.

Avoid looking up if feeling dizzy. Continue to bend forward from your hip, with your sit bones pointing to the ceiling.

It is okay to keep your knees gently bent. Keep your neck and shoulder relaxed and see that your spine does not curve.

Press into your heels softly so weight is evenly distributed. Benefit Helps relieve anxiety, stress, headache. As you do this, your left leg bends at the knee in a 90 degree angle.

The knee and heel of the left leg form a straight line and your right foot is balanced on toes. Else you surya namaskar step by step rest your right knee on the mat for support and place right insteps on the floor. The weight has to be evenly distributed and you should avoid leaning to the front or back.

Benefit Stretches and strengthens quadriceps and the entire lower body.

Surya Namaskar (Ultimate Guide + Step-By-Step Instructions)

This posture is to loosen up your body by stretching the entire body backwards, standing at your tip toes. Hasta Padasana Now breathe out, and bend forward from the waist. Do this as your exhale slowly and completely. Ashwa Sanchalanasana Now breathe in, and stretch your body parallely to the ground.

Keep your hands surya namaskar step by step the side, and bring your right knee towards the right part of the chest and let your left leg stretch behind.

How to Do the Surya Namaskar: 13 Steps (with Pictures) - wikiHow

Dandasana Now as your inhale, fling your right leg also backwards aligning your entire body parallely to the ground. Ashtanga Namaskara This is also known as giving salutations using eight parts or points. After staying in Dandasana, gently bring down your knees surya namaskar step by step the floor and exhale.

Now bring your chin to rest on the floor, keep your hops elevated in the air. Hence, your eight parts which are two hands, two knees, chin and chest will rest on the floor while your hip stays elevated in the air.